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Murph -5 Days

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

12min AMRAP

30 Banded Hamstring Curls

100 PaperMT Climbers

15 Banded Field Goal Press -to – Fall

15 Scap Pushups

Sled Push (Weight)

10 Rounds

:12 Sprint

:48 Rest

Barbell Row (5×8 Heavy)

Bench Press (5 x 8-10 *Moderate weight)

* EVERY rep should look PERFECT!

Murph -6 Days

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Clarkys Body Shop – GPP

Competition Day

Warm-up (No Measure)

1min Thread the Needle

1min Banded Reverse Windmills

1min/side Banded Archer

200m Run w Partner

8min AMRAP

8-8-8-8-8 Axle Power Jerk

Carrie (Time)

Partners – Partition as needed (40min TC)

100 TTB

75 Burpee Box Jump

100 Axle Bar Power Jerk

*200m Run every 4min (Must Run Together)
*Sub Ring Tucks for TTB

Rx: 12/20″ BBJ

95/65 Axle PJ

Rx+: 18/24″ BBJ

135/95

Murph -7 Days

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

2min Double Under Practice

1min Frog Pose

20/side Leg Swings

1min Straddle Stretch

1min/side Front Splits

Metcon (AMRAP – Reps)

6min Window

3 Rounds

10 American KB Swings

20 Walking Lunges

30 Double Unders *50 Singles

AMRAP Burpees with balance of clock

1min rest

Repeat 2 more times for a total of 18min of work.

*For the lunges use DB/KBs suitcase style with one in each hand. Focus will be on strengthening the legs rather than smashing your lungs.

Box Squats (2” Below Parallel (WIDE))

Motions: 10-10-8-5-5 S.S. 1min Frog Bridge Hold w Hip Circle

Build: Build to 5RM, 4×5 @ 90% of 5RM

_

Front Squat (Peak: 3 sets of 4 FS + 8 BS @ 80% of 1RM FS)

Meggies Paddle Fundraiser!

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

2min/side Super Couch Stretch

2min/Side Banded Hamstring Stretch

200m Run

TEAM OF 3

Ath 1: Hold Down Dog

Ath 2: Hold a plank

Ath 3: Does 10 cycles of Jumping over Plank and crawling under down dog

Sally Squats *Goblet if Needed

Meggie (AMRAP – Reps)

Teams of 3

1min Bike/Row with a running clock (1 athlete works at a time, each sprints 1min)

1min rest

3min AMRAP 2x20m sprint

1min rest

Repeat Bike/Row

1min Rest

3min AMRAP 20m Walking Lunge then jog back to team

1min Rest

1min Bike/Row with a running clock (1 athlete works at a time, each sprints 1min)

1min Rest

3min AMRAP 2x20m sprint

Happy Birthday Dena!!!

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

800m Run @ conversation pace

Tabata x4

Banded Snow Angels

Handstand Hold

Inverse Chinup Hold

Optional WOD

Prison Friday 3-5 sets of everything

DB Rows x10/arm

Incline Bench Press x12

Barbell Curls x12 S.S. 30 Banded Triceps

Barbell Skull Crushers x12 S.S. 20 Banded Biceps

2×30 Light Sled Lateral Drags

10 Power Rope Slams *Consistent wave end mark

Or Work on a Skill

TSP

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Clarkys Body Shop – GPP

Mental Toughness

Warm-up (No Measure)

400m Run

10min Murph Prep @ 80% Effort

5 Pullups

10 Pushups

15 Squats

TSP (Time)

20 Burpees

200m Farmers Carry or Stone Carry *AHAF

40 Burpees

400m Farmers Carry or Stone Carry *AHAF

80 Burpees
Rx+ will be given by coaches. Those who grab something heavy for YOU will earn the blue dot.

Swing on the Go

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

3x30sec Banded OH Press

3x30sec Bent Over Flyes

3 Rounds

1min Plank

30 Hollow Rocks w PVC *40sec Bent Hollow Hold

10 Strict Toes to Bar or as high as possible

10 Barbell Push Press

Metcon (Time)

Perform @ 80% Effort

5 Heavy Russian KBS

200m Run

10 Swings

200m Run

15 Swings

200m Run

20 Swings

200m Run

25 Swings

200m Run

30 Swings

200m Run

35 Swings

200m Run

Immediately after finishing 10min Clock starts to find a 1RM Push Press

Push Press (Find a Heavy Single in 10min)

DB Row (1-Arm) (4×10/side)

The Oregon Trail

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Clarkys Body Shop – GPP

Competition Day

Warm-up (No Measure)

3x30sec Banded Snow Angels BWD

3x30sec Bent Over Plate Press

3x30sec Small Lateral Arm Circles

20 Burpees

5min Flow

Metcon (Time)

Partners of Similar Strength

2 Rounds

30 DB Clean and Press (.5 BW/.3BW)

50 Box Jumps 24/18″

70 Situps

90 Rope Figure 8s

*One person Works at a time

*Partition Work as needed

*EMOM both partners must do 10 Lunges (5/leg)

HAPPY MOTHERS DAY!!!

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

2min Standing Straddle

2min Foam Rolling

30-20-10

Sec in Goblet Squat Hold

PVC-LGT BB Wide Good Mornings

2x100m Fast Runs

Box Squats (Hips 2” Above Parallel )

Motions: 4×10

Superset 4x30sec Sprint on Bike

Build: 5RM, 4×5 @ 90%

Peak: 3 sets of 6 FS + 12 BS @ 70% of FS 1RM

*Perform Front Squats, rack bar and IMMEDIATELY perform Back squats.

Stalingrad (Time)

2 Rounds or 20min Time Cap

400m Run

50 Walking Lunges (Weighted Optional)

400m Run

50 Heavy Russian KBS

* AMRAP HSPU in remaining time.

* Sub Wall Walks for HSPU.

* If you have a Vest, wear it

B.T.

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Clarkys Body Shop – GPP

Competition Day

Warm-up (No Measure)

Complete w team of 4

Run the Block with Wall Ball + Plate 45/25

100 Burpees WB & Plate Cannot Touch the ground otherwise burpees restart

B.T. (Time)

Teams of 4 (Similar Strength is Possible)

2 Rounds For Time

24 Suicide Relay Run (Each person runs 6x)

250 DB Bench Press (Partition as needed)

* Suicide Relay is 10m-20m-30m

Rx: 45/25